Muscle building or fat loss be given prime importance

The weight training has to be considered an example in which the intake of oxygen cannot interpret energy expenditure appropriately.

The occlusion of blood flow during intense muscle contraction, apnea, the presence of an oxygen deficit due to the brevity of bodybuilding exercises and the absence of a stable physical condition, all reveal the incomplete absorption ability of oxygen to quantify the expenditure of energy during a heavy series of arm curl, leg press or bench press, for example”.

In fact, some researchers estimate that the energy cost of certain types of weight training is up to 40 calories per minute.So if you are a novice who has more fat to lose and do not want to know whether to focus on losing fat or gain muscle, bet on lose fat first.Combining weight training workout with a calorie deficit will allow you to lose fat and gain muscle at the same time.  At least during the first months of training

If you already have several months of training experience and a percentage of body above 15 % in men and 22 % in women fat, I recommend that you also follow a good diet to lose fat.

Base your training program on compound exercises, which are requiring much in metabolic terms , such as the classic squats , pull on the horizontal bar, bench press, military press, dead lift, etc. , with a weight that challenges but at the same time allows you to perform between 6-12 reps per set , while maintaining a good technical way.

Progress is also good idea to get heavy training days with cardie days with low-intensity activities such as walking, stationary bike, steppers, elliptical machine, etc always with moderate intensity.Thus cardiovascular exercise will not affect your performance in the gym or enhance muscle Catholicism.